Mar 22, 2019

Saturday March 23 2019

Part A

20 min Post 19.5 Mobility

Part B


For Time

50 KBS             GP - 1.25/1   OP - 1.5/1.25    CP - 1.75/1.5
40 Wall Ball      GP - 20/14 to 10'/9'   OP - 20/14 to 11'/10/   CP - 24/20 to 11'/10'
30 Push Ups    GP - banded hips   OP - chest and thigh to floor   CP - hand release
20 Pull Ups      GP - jumping    OP - kipping    CP - Butterfly
10 Deadlifts     GP - 225/155    OP - 255/185   CP - 285/205
20 Pull Ups
30 Push Ups
40 Wall Balls
50 KBS

Mar 21, 2019

Friday March 22 2019

Morning class can have choice to do the open WOD or programmed WOD
No 5:30pm class

Open WOD 19.5 - Tonight!!  Heats start at 5:30pm.  Then stay after for Pot Luck and BYOB fun and games!!  Wear your Red Open T-Shirts.

Part A


20min Mobility

Part B


OPEN WOD 19.5

OR                             

10-1 ladder                                       
Deadlift 135/95                                    
Push up                                                     

Rest 3min                                                      

10-1 Ladder                                             
Back squat 135/95                              
Pull up   

Rest 3min                                                 

5-1 ladder                                                
Rope climb                                              
Muscle Ups - your choice

Mar 20, 2019

Thursday March 21 2019

Part A

5min EMOM                             
5 tall snatch- 55%

Part B


Every 90sec for 6 rounds                                                   
1 hang snatch + Snatch @ 80%

Part C


Buy in                                               
Double Unders    GP - 60    OP - 100   CP - 140                                      

4 rounds                                                          
4 lengths broad jumps                                        
8 Dips     GP - banding    OP and CP - no scale                                                                                                          
16 KBS   GP - 1.5/1p       OP - 1.75/1.25    CP - 2/1.5                                                  

Cash out
Double Unders   GP - 60    OP - 100    CP - 140

Mar 19, 2019

Wednesday March 20 2019

Part A

10min rMU technique

Part B


15min EMOM                                
1- 3 rMU OR 3 Strict Pullups and Dips                                      
2- 12 Russian swings 2/1.5                                                 
3- 15 wallballs 20/14-10'9'

Part C


7 rounds                                             
Row 150m                                   
7 HSPU        GP - 45#plate + Ab Mat - kipping    OP - to the floor, kipping    CP - Strict                                                    
14 Goblet Squats    GP - 1.5/1      OP - 1.75/1.25     CP- 2/1.5                                              
7 C2B            GP - Jumping CTB     OP - CTB     CP - Butterfly CTB                                              
14 Goblet lunges - same weight at squats

Mar 18, 2019

Tuesday March 19 2019

Part A

Every 90sec for 6 rounds                                                   
1 hang clean + 1 clean @ 80%

Part B


Every 2 Min for 10 Min                                                                      
1 push press + 2 push jerk + 3 split jerk- start at 80% of push press and add if possible

Part C


10min AMRAP                                    
DU's    GP - 20 reps    OP - 40 reps    CP - 60 reps                                                          
3 Squat cleans    GP - 135/95    OP - 155/105    CP - 175/115                        
3 Shoulder to Overhead - same weight at cleans

Mar 17, 2019

Monday March 18 2019

Part A

3 x 4 Front squats @ 80% - 2,2,1,1  

Part B


1min max reps front squat @ 65%

Part C


8 min time cap to complete:
                                           
30 Thrusters    GP - 75/55   OP - 95/65  CP - 115/75                
15 Burpee Box Jumps     GP - 20/16    OP - 24/20   CP - 24/20 - do not touch the box                                            
30 C2B         GP - Jumping - make contact for 20 reps    Op and CP - no scale                                                                    
15 burpee Box Jumps                          

then...

Not For Time - 10-1 ladder                                              
TTB or TBB variations for GP                                                                
Back extensions 

Mar 15, 2019

Saturday March 16 2019

No regular classes or open gym today.

Open WOD Heats start at 9am.  Come and participate, or come and cheer.  And there might even be a little something Irish this week...